What is magnesium and why do we need it?
Magnesium is the fourth most abundant mineral in the human body, with some sixty percent of it residing in our skeletons while the rest is distributed throughout the liver, the muscles, the heart and the kidneys where it resides in the cells themselves.
Magnesium is responsible for protein synthesis, calcium balance, control and function of vitamin D - and muscle contraction. In addition, magnesium is involved in over three hundred enzyme systems and countless biochemical reactions, without which we simply could not function or even exist.
How does magnesium benefit us?
- Magnesium gives us good cardiovascular health while helping to regulate normal heart rhythm with the transfer of calcium and potassium in and out of muscle and nerve cells.
- Magnesium ions interact with polyphosphate compounds, such as ATP (essential for the production of energy), and is an integral component of DNA and RNA, the building blocks of life itself, helping promote the production of protein and the control of electrolyte balance. This is especially important for those who exercise regularly or feel generally tired and lethargic.
- Magnesium is essential for bone strength - boosting metabolism, helping regulate blood sugar, and reducing inflammation.
- Magnesium may also prevent significant headaches and migraines, support immunity and promote good-quality sleep.
- Magnesium helps to provide normal psychological and nervous system function, as well as having a beneficial effect on anxiety and depression.
How to tell if you are deficient in magnesium?
You are more likely to be deficient if you have these health conditions: diabetes, intestinal malabsorption, chronic diarrhoea, coeliac disease - as well as anyone drinking more than the recommended intake of alcohol.
Symptoms can include muscle twitching and cramps, emotional numbness and reduced ability to deal with stress, depression and anxiety.
Osteoporosis and bone fractures are possible when deficient as well as general physical fatigue and muscle weakness.
In addition, being deficient can be a contributory factor in an irregular heartbeat (possibly increasing the risk of heart failure and strokes), in severe asthma and high blood pressure.
How can we increase our intake of magnesium with the foods we eat?
Foods that are a good source of magnesium include:
- Green leafy vegetables - spinach, chard, kale and more
- Wholegrain bread
- Brown rice
- Dairy products
- Almonds, cashew, Brazil nuts and peanuts
- Cereals
- Spices
- Cocoa
- Tofu
- Avocado
- Bananas
- Sesame and sunflower seeds
- Seafood and fish
- Meat such as beef and chicken
How to increase your magnesium levels in other ways?
One way is to take Epsom salts baths regularly, helping you to absorb magnesium.
Taking supplements is another way. Since extra magnesium that is not needed in the body is easily eliminated, supplements are safe provided the recommended dose is followed, and there should be no harm in trying magnesium supplements to see if they help. But do your research first as magnesium supplements come in many different forms and formulations, depending on the salt to which they are attached.
A magnesium supplement of 375mg is the usual recommended daily amount to:
- Reduce tiredness and fatigue
- Contribute to muscle and psychological function
- Help maintain bones and teeth
SOURCES:
New Study Says 7 Hours of Sleep Is Ideal Middle Age (prevention.com)
Secondary headaches. American Headache Society Committee for Headache Education. http://www.achenet.org/resources/secondary_headaches/. (Accessed,July 13, 2021)
Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.